| Location: Alexandria,VA,USA Member Since: Jun 03, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 4:34 mile, DC RR Mile, 2007
15:39 5k, Occidental College, 2007
25:52 8k, Rockville Twilighter, 2007
32:54 10k, Shelter Island (tough course!), 2004
49:30 15k, Tulsa Run, 2001
52:21 10 mile, Broad Street Run, Philly (fast course!), 2007
1:08:49 half marathon, Hobble Creek (downhill), 2001
2:28:55 marathon, St. George (downhill), 2006
2:33:04 marathon, Chicago, 2001
Short-Term Running Goals:
15:20 5k 4:25 mile 2:26:00 marathon Long-Term Running Goals:
sub 15:00 5k sub 2:22:00 marathon Personal: I live in Alexandria, VA, but still consider myself affiliated with Wasatch Athletics in Salt Lake City, UT, and High Noon A.C. in Ithaca, NY. My coach is Demetrio Cabanillas. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.00 | 0.00 | 0.00 | 0.00 | 80.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Drove back from Moab. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: 8+ miles, out and back from Neal's, 57:18. Experiment: "On the compatibility of Tennessee, Canadian, and Irish beverages" PI: Neal Gassmann Co-Invstigators: Myself, Trish, Scott, and Michelle. Hypothesis: That "Irish Car Bombs" may be simulated by substitution of Gentlemen Jack or Canadian Spirits. Results: The results to the pallet and the stomach were negative. However, the results on the AM run were positive, as we rose at 5 bells to hammer out 8 miles, the beginning of which is mostly up hill. This weekend really recharged my batteries! Thanks to Neal for his great hospitality, and culinary and brewing skills! He also had some frank words for me about over-analyzing my 5k performances: "When the gun goes off, run fast. And when you hear the bell, run faster!" Neal has a 14:08 to his credit.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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NOON: Clopper 10 1:12:17. Incredible weather. PM: NIST 6 42:26 + weights Congrats to everyone for the nice performances at TOU!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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NOON: Clopper 10 1:15:59. Feeling a bit sore from weights yesterday. PM: NIST 6 42:45. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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NOON: Clopper 10 1:15:40. PM: NIST 6 44:31. Pretty tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: Bethesda 6 45:03. WRECKED. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM: Jogged 2 miles from apt to Whitman track. 1 mi of speed changes, then 20 x 200m with 200 rest at approx 32 sec.
32.3, 32.9, 32.6, 32.1, 31.8, 32.5, 31.8, 31.8, 31.5, 31.9, 31.7, 31.9, 31.8, 32.0, 32.0, 31.9, 32.0, 32.2, 31.8, 31.9. Just wanted something that was not too mentally taxing and that would hopefully wake up my legs from this funk. PM: Bethesda, CC trail toward Temple, 8+, 56:49. Humidity = Pea Soup.
Ice bath.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.00 | 0.00 | 0.00 | 0.00 | 80.00 |
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